Blender Week: Day 2: Blender Muffins

Blender Muffins

Ingredients:

2 ripe bananas

2 cups of oats (I used old fashion)

2 tsp honey

1 tsp pure vanilla extract

Dash of cinnamon

1 cup plain Greek yogurt

-Mixings of your choice (I used chocolate chips and blueberries)

Preheat oven to 400 degrees! Place everything but the oats (or you could add oats if you'd like to blend them a bit too) into a blender.  Blend until smooth.  

Then I added oats and my mixings!  Place in greased cupcake tin (even if you use liners I'd suggest greasing them). Place in the oven for 15 minutes. 

Blender Week: Day 1: Shakes and Smoothies

Blender Week: Shakes and Smoothies

There are millions of different combinations of shakes and smoothies. The best part is that it is sometimes the best way to get in your fruits and veggies if you aren't a huge fruit and veggie person.  You can prepackage your smoothie ingredients to make it super easy to toss in the blender and blend.  Today I'm sharing with you some of my favorites as well as some new ones I'm looking to try!  For those of you drinking Shakeology (what is Shakeology? See Shakeology), I'll give my suggested pairing for each recipe!

Summer Slushies/Smoothies: You can add ice and water (or if using/freezing your fruit just water) or juice to blend these beauties into a tasty summer treat.

Mango Berry
1/2 cup raspberries
1 cup strawberries
1 cup mango
*Add greenberry, strawberry or vanilla Shakeology!

Very berry
1 cup raspberries
1 cup blueberries
1 cup strawberries
*Add greenberry, strawberry or vanilla Shakeology!

Summer Fruit
2 kiwis
1/2 cup peaches
1 1/2 cups strawberries
*Add greenberry, strawberry or vanilla Shakeology!

Mango Sunrise
1/2 cup pineapple
1 banana
1/2 cup mango
1 cup strawberries
*Add greenberry, strawberry or vanilla Shakeology!

Kiwi Watermelon
1 kiwi
1 1/2 cups watermelon
1 1/2 cups grapes
*Add greenberry, strawberry or vanilla Shakeology!

Looking for something sweet? Try these tasty treats! I suggest adding spinach (1-2 cups) or kale to these smoothies to get your greens in!

Peanut Butter Chunky Monkey
1-2 tsp of peanut butter
1-2 tsp of cocoa powder (or chocolate Shakeology)
1 Banana (frozen to eliminate need for ice)
1 cup water or unsweetened almond milk
If banana is not frozen 1 cup ice
*Pair with Chocolate or Vegan Chocolate Shakeology (or Vanilla and use cocoa powder)

Peanut Butter Cup
1 cup ice
1/2 cup of unsweetened almond milk
2 tsp cocoa powder (or scoop of chocolate Shakeology)
2 tsp peanut butter
*Pair with Chocolate or Vegan Chocolate Shakeology (or Vanilla and use cocoa powder)

Chocolate Covered Strawberry
1/2 cup of unsweetened almond milk
1 tsp cocoa powder (or scoop of chocolate Shakeology)
1 cup frozen strawberries (or fresh strawberries and 1 cup ice
*Pair with Chocolate, Strawberry or Vegan Chocolate Shakeology

Smore
Thin Mint
1 cup ice
1/2 cup of unsweetened almond milk
1 tsp cocoa powder (or scoop of chocolate Shakeology)
1 tsp of pure mint extract
*Pair with Chocolate or Vegan Chocolate Shakeology

Peppermint Mocha
1 cup ice
1 cup chilled coffee
1/2 cup of unsweetened almond milk
1 tsp cocoa powder (or scoop of chocolate Shakeology)
1 tsp of pure mint extract
*Pair with Chocolate or Vegan Chocolate Shakeology

Snickerdoodle
1 cup unsweetened almond milk
2 tsp of cinnamon
1 tsp of Peanut Butter
1 tsp pure vanilla extract
1 tsp honey
*Pair with Vanilla Shakeology

Caramel Macchiato
1 cup chilled coffee
1/2 cup unsweetened almond milk
1/2 tsp caramel extract
1/2 frozen banana (or if banana is unfrozen 1/2 banana and 1 cup(ish) of ice)
*Pair with Vanilla or Cafe latte Shakeology

Strawberry Lemonade:
I saw this blender recipe for strawberry lemonade and had to try it)
Add 1 1/4 lb washed and halved strawberries, 2 lemons, 1/2 cup honey, 1 cup ice and 6 cups of water to the blender.  Leaving the peel on the lemon will make it very lemony and a bit more sour; you can peel them if you'd like.  YUM!

General Smoothie Tips:
To add more liquid: Use water, unsweetened almond milk, fresh juices, coffee
To make it creamier: Add plain greek yogurt, frozen bananas, fresh avocado, natural peanut butter or nut butter
To make it sweeter: Add raw honey or pure maple syrup
Healthy flavors: Add ginger, cinnamon, cocoa powder, pure vanilla extract
Need an energy boost: Add chia seeds, flax seeds, hemp seed/powder, ground oats or ground nuts

Awesome Promos!

How was your January? Did you stick to your fitness goals?!

February is my favorite month for many reasons (Valentine's Day, my birthday, leap year) but this month has amazing promotions for your health and fitness needs!  I wanted to break them down for you here so I can really share my experience with each of these programs:

Let's start with Shakeology:

 At this point, you all know how I feel about it.  I've written another post about it (in this blog).  It is the healthiest meal of the day and I've committed to drinking it for the year since it has made such a major impact on my health.  Shakeology is included in all promos this month. For the price of Shakeology you get a program for $10-$20 which is amazing! There is also a new flavor: Cafe Latte that tastes just like a frappacino! It tastes incredible!

The program that changed my life:

The fix is on sale for $10 when you purchase Shakeology ($140 total).  Why it worked for me:

• Breaks down portion control and clean eating. I used to eat like garbage and didn't portion correctly at all.  This program has taught me how to fuel my body in the right way.  It shows me how to correctly portion and still eat everything I want!
• The workouts are only 30 minutes from home.  I hate working out at the gym with others watching.  These are 30 minutes and you actually FEEL the results. There are modifiers which is awesome because when I started at 350lbs+ it was hard. Really hard. I was sore. But I got better-- and it got easier! The combo of healthy eating and awesome workouts helped me drop so many pounds and inches.  It literally saved my life.

For those of you who are more active Fix Extreme is another great option.  Or have you mastered the 21 Day Fix? this is a great next step!  Fix Extreme is on sale for $10 when you purchase Shakeology ($140 total)

What's great about it?

• Same great nutrient guidance as the 21 Day Fix.
• Workouts are more "extreme" and focus on toning you.  This is where I first learned I have abs haha! Same great trainer just more intense workouts!

One of my favorites: CIZE is on sale this month!  CIZE is only $10 when you purchase Shakeology ($140 total).

The great things about CIZE:

• You Dance!  It doesn't even feel like working out.  Learn some awesome routines to some great songs.  You feel like a dancer in your house. So fun!  You actually feel the burn from it too! I was sweating when I did it!
• Shaun T-- he is the best! So funny and so encouraging!  I love him!

Need a kickstart to help you lose a little and cleanse your body before you start your program?  Try the 3 day refresh!!! It is only $10 when you purchase Shakeology ($140 total) and you can add a 3 day refresh to any challenge pack for an extra $40! ($180 in total for Shakeo, 3 Day Refresh and Program).  It helps rid your body of sugar, toxins, and just overall bloat!  I lost 8 pounds and it helped me kickstart my body for my program I started!

If anyone has ANY questions about these or other programs let me know! I really want to help as many people as I can because I know what the program did for me!

The best part is that with the purchase of these programs, you get me as a coach, support and you get added to a great group of people who are looking to do the same!  

Let's do this together! Reach out to me for help, questions or more details!

www.beachbodycoach.com/jammero2o2o 

Spinach Lasagna Roll Ups

One of my favorite go to 21 Day Fix meals are lasagna roll ups!  They are tasty, freeze and reheat well.

What you need:

10-12 no bake lasagna noodles
15oz of ricotta cheese
1 bag of spinach (some folks use frozen spinach thawed but I like fresh)
ground turkey (optional)
1 egg
1 can of pasta sauce
Mozzarella cheese


Here's what I do:
Preheat your oven to 375.
Soak the lasagna noodles in water (this is to soften the noodles so they bend-about 20 minutes).

Take pan and heat some EVOO and saute the spinach:

 Cook the turkey if you'd like some in your roll ups

Mix the meat, spinach, egg and ricotta cheese together!  Some people add some parm cheese but I prefer just these :)

 in a 9x13 pan coat the bottom with a little sauce.

Take a noodle like so and put some stuffing at the end.  Then roll the top over and tuck it under to form a roll!

Add the remaining sauce on top and shake the container a little so it gets into the cracks!

Top with mozzarella cheese and put tin foil on top.  Cook for 25-30 minutes (make sure the cheese is nice and gooey on top! Enjoy!!!

Meal Planning 101 For the 21 Day Fix

Hey All!!!

So when I started the 21 Day Fix, the workouts were tough, but the hardest part for me was the nutrition.  I didn't realize how much garbage I was eating until I started eating and planning the food I should be eating.  Now let's be honest- It's 80/20 rule. I eat well and to plan 80% of the time.  We aren't perfect.  But even with 80% of clean eating, I feel 100% better!

So I wanted to share some of the meal planning and tips I use during the 21 Day Fix.  I'm doing double workouts but most start with just the fix workouts.

Some tips:

• PLAN PLAN PLAN- Seriously plan out your meals- It makes it so much easier.  Usually I prep fruits and veggies so I can just grab whatever (not so planned on which I'm picking but when I'm going to eat it!).  I use containers and color coded bags or bins.
• Cook a lot and use left over dinners for lunches (less work!).
• Use a designated day (a day with some down time) for meal prep. I PROMISE this will help you stay on track and save you time.

Today is prep day for me so below is my meal planning for the week.  After I'll share some of the recipes for you so you can join in on the fun!

I know they are kind of hard to see so I'll be added them to a file in my Facebook group #sweatyisthenewsexy  Free free to search that and add yourself to the group and I'll add you for access.

Weekend breakfasts are my favorite because I can actually cook (I don't have time otherwise) and during the week I usually just have Shakeo for breakfast.  I've decided to switch it up and add parfaits (greek yogurt (a red) and fruit (a purple)) to spice things up for breakfast and to get more purples in.  I usually always get a purple in with my Shakes because I add fruit to my Shakeology BUT now they have a Cafe Latte flavor that tastes like a Frappacino sooooo I'm addicted to that and will have to use up a purple elsewhere.

An omelette is my favorite with some veggies.  I can add hot sauce (for free-thanks Fix!).  Shakeo is always a great way to throw a meal any time of the day.

The broccoli and cheese stuffed chicken recipe is here: http://teamsweatyisthenewsexy.blogspot.com/2015/06/my-favorite-chicken-recipes.html

Here is the recipe for the Chicken Noodle Soup:
http://teamsweatyisthenewsexy.blogspot.com/2016/01/chicken-noodle-soup-chicken-noodle-soup.html

Spaghetti Squash Lasagna Boats: http://teamsweatyisthenewsexy.blogspot.com/2016/01/spaghetti-squash-lasagna-boats.html

Turkey Chili:
http://teamsweatyisthenewsexy.blogspot.com/2016/01/turkey-chili.html

Spaghetti Squash Lasagna Boats

If we are friends and you have experienced spaghetti squash and never told me, I may need to question our friendship... Just kidding... But seriously.. It's delicious!

This was my first attempt at spaghetti squash and it was SO EASY!  And an easy way to get veggies in.  It is like I'm tricking my brain into thinking it is eating carbs when it is actually eating veggies (mind blown)!

What you need:

• 3 small to medium spaghetti squash (about 5 cups cooked)
• salt and fresh pepper, to taste
• 1/3 cup part skim ricotta cheese
• 2 tbsp grated parmesan cheese
• 1 tbsp chopped parsley (or basil) (this is optional I don't use it)
• 3/4 cup whole milk shredded mozzarella cheese
• 1 can of pasta sauce

So if you haven't cooked spaghetti squash before, the hardest part is cutting it in half... it's like an upper body workout (but so worth it).  Once they are halved, scoop out the inside (this is my least favorite part because it reminds me of Halloween and scooping out pumpkins).  Then sprinkle salt and pepper on them and put them face down on a baking sheet (i use tin foil lined cookie sheet) and put into the oven for an hour at 400 degrees.

Let them cool for a few after you take them out of the oven.  Then use a fork and start scraping the fork into the squash and it literally falls out like spaghetti.  I suggest putting paper towel at the bottom of a bowl and scrap it into that bowl and then after scraping all the spaghetti squash out,putting another paper towel on top.  Then push down.  This will help remove extra moisture.  Then rid of those paper towels and add some of your pasta sauce and mix.  (You could totally just eat it like this but I promise this gets better...).

Take the empty spaghetti squash exterior (the boat) and put it facing up this time back onto the cookie sheet.  Fill each up evenly with the spaghetti squash flesh and pasta sauce you put in the bowl.  

In another bowl (or the same one you put the spaghetti squash in (I won't judge)), mix your ricotta and parmesan cheeses.  Then evenly distribute this mixture to each boat.  Then top each with the remaining pasta sauce and put mozzarella cheese on top.

Cook the boats for another 30 minutes. 

Enjoy!!!!

Chicken Noodle Soup, Chicken Noodle Soup, Chicken Noodle Soup with a... wait a second NO SODA.. don't do it!

I digress.  Here is the soup recipe :) :

What you need:

• 1 1/2 lbs boneless skinless chicken breasts 
• 5 medium carrots, peeled and chopped (1 3/4 cups)
• 1 medium yellow onion, chopped (1 1/2 cups)
• 4 stalks celery, chopped (1 1/4 cups)
• 3 - 5 cloves garlic, minced (I actually don't use a lot of garlic but throw in a splash of garlic powder because I'm not a huge fan :) )
• 3 Tbsp extra virgin olive oil
• 6 cups low-sodium chicken broth (3 - 15 oz cans)
• 1 cup water
• 3/4 tsp dried thyme
• Salt and freshly ground black pepper, to taste
• 2 cups uncooked wide egg noodles
• 1/4 cup chopped fresh parsley

Add chicken (un-cut), diced carrots, onion, celery, and garlic to slow cooker.
Drizzle olive oil over top then add in chicken broth, water, thyme,  and season with salt and pepper to taste.
Cover and cook on low heat 6 - 7 hours.
Remove cooked chicken and allow to rest 10 minutes, then dice into bite size pieces.
Meanwhile, add egg noodles and parsley to slow cooker.
Increase temperature to high, cover and cook 30 minutes longer (or until noodles are tender).

Enjoy!